I feel like this deserved a blog post on its own because this is probably my most FREQUENTLY ASKED QUESTION.
Okay, so by “rarely” I mean that I do not do repetitive leg exercises that target isolated leg muscles such as lunges/squats/calf raises. I may do a set here and there, however that’s really it. If I do decide to do the above mentioned isolated exercises, I tend to make them plyometric movements. What does this mean? In simple terms, this means: “ADD A JUMP”. Jump lunges, jump squats, jumping calf raises. I do these as fast as possible without causing fatigue. As soon as I feel the burn coming on, I STOP and rest before repeating.
As a mesomorph with a relatively low body fat percentage, I TEND TO GAIN MUSCLE LIKE NO TOMORROW. Even slight increases in muscle size look quite noticeable, as there isn’t a substantial amount of subcutaneous adipose tissue (fat) covering them.
So MIIT/MISS is my ARESNAL for training my legs! I’ve found that, personally, I cannot go wrong with this type of training. So, what is this?
MISS: moderate intensity steady state cardio: stay at a moderate heart rate zone for > 25 minutes.
MIIT: moderate intensity interval training cardio: train at a moderate-higher intensity heart rate zones, step off to the side/slow down to allow your heart rate zone to drop into the moderate/low training heart rate zones. Speed up again to push heart rate back up. Make sure you are not staying at your high intensity zone for too long. You should barely be entering it.
These are my heart rate zones. To figure out YOUR heartrate training zones, visit this page, and follow the directions: http://www.runningforfitness.org/calc/heart-rate-calculators/hrzone
This post is about actively losing MUSCLE. So this post is mainly geared towards lovely people who feel that that their legs feel excessively “hard”/lack cellulite/feel bulky. If you find that you have more fatty tissue, you must do all types of cardio/eat at a greater deficit to decrease your overall body fat percentage and weight.
I recommend doing cardio with a very light meal prior to it. I, personally, can’t do fasted cardio, as I feel faint, and dI have passed out from it before. So why a light meal? Well, the only time that there may ever a need for your body to turn to your muscles for fuel is in the late stages of extreme endurance running. When glycogen or carbohydrate stores are depleted, your body will turn to the only fuel source left — amino acid proteins in your skeletal muscles. Only then, will it turn these into glucose for fuel.
So please note that losing muscle is HARD. Our bodies do not, naturally, want to do this. So please be patient with yourself during this process.
By the same token as above^^, we don’t want to rebuild this muscle, as we are looking to LOSE some bulk. I recommend simply having a carb instead of protein so that you can refuel your glycogen stores. Snack on these carbs in moderation, as once your stores are replenished, the excess will be stored as fat.
The cardio i do is usually my mixed cardio routine posted a few slides ago. Sometimes it’s purely MISS/MIIT depending on my body, energy level, and lethargy. I want to quote something I read on wayofgray’s profile yesterday
Actually enjoy the foods you’re eating and workouts you’re doing. I love HIIT and my predominantly plant based diet, and that’s why I stick to it. If you hate running on a treadmill, try something else! I promise that you’ll find something you enjoy!
It is so important to LISTEN to your own body. So, if you get anything out of this post at all, please let it be the following: DO NOT KILL YOURSELF TRYING TO ADAPT TO THIS PROGRAM. This is what worked for my particular body type. You are SO wholeheartedly encouraged to tweak my recommendations to help YOU achieve what you desire.
You got this 😉 Please remember to stretch! This will be key!
❤ yourself. Because I love you!
abidmaham 
I recently began following you on Instagram, and began reading your blog, I have to say I can sense so much positivity and love from simply reading your posts. Thank you for being you! ☺️💜
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Awe honey! Thank you! Thank you for being you and taking time to tell me your thoughts. It’s comments like yours that inspire me to keep writing!
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Thank you!!!!
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I’d like to thank you for the efforts you have put in penning this website.
I really hope to check out the same high-grade blog posts
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personal website now 😉
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YAAAAAAYYYYYY!!!!! I am so excited for and your new pursuit of your very own website! Thank you so much for your kind words!
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Love you allie! Your blog is awesome! Thanks so much 💜
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And maybe this is a dumb question 😁 but how exactly does it look like when u alternate between miss/miit and miss/hiit? 🙂
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I am in fact thankful to the holder of this web page who has shared this wonderful post at at this time.
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Hi girl ! Could you do a video blog for skinny legs or some photo tag for these exercises ! Seriously i will be so thankful to you because of that ! My email is : kkamilakozlowska@gmail.com if it wont be a problem to talk about your transformation and legs things cause i am the most intrested about that subject xoxo
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Amazing! Its actually remarkable article, I have got much clear idea regarding from this piece of writing.
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My brother recommended I would possibly like this website.
He used to be totally right. This post actually made my day.
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Thanks!
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How do you adjust the Kayla Itnes program to fit this? I found you on Instagram originally Bc you were using her program but am curious how to know when to substitute plyo and what plyo to insert. Thanks!
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I want to say thank you! Your blog has definitely shine a light on my target area and better help understand how to get results I am looking for. My mine focus is my legs. They are too bulky especially my calves. I am trying to slim them down but it seems like nothing is working. I even got a personal trainer. I am in my 9th or 10th week and I still dont see in result in pic or the way my pants fit. I am starting to get really unhappy. But with ready some of your blogs about cardio, your journey, and this blog slimming down bulky muscular legs makes me believe I can do it. I would love to be more comfortable in my skin. I am not a big girl but I definitely have a self image problem like everyone else in the world. Thank you again. I will be keeping up on your journey as I begin mines 🙂 Oh yeah, Love you IG postings. ❤
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Will running on treadmill for 40 minutes about speed 5 slim down my thighs?
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My legs have allways been the thing I hate the most I have a mixture of muscle and flabby thighs what do u recommend to do?i tried long distance running for about 4months although I became slim there was no change to my legs and sprints give my legs a more toned and shapely appearance.but I just want to reduce the size of them
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